The FIT Kitchen ~

The FIT Approach To Nourishing Your Life

Monthly Archives: November 2011

Pumpkin Bread

I created this new recipe – and then made it again and tweaked it a bit. The second time, I also added cranberries.

 

I did some experimenting with the sweetness as well, removing the syrup and using olive oil, and adding more molasses. I used cranberries as well. I tweaked the flours also. It turned out moister. My man does enjoy something sweeter, like for dessert, but it is delicious toasted with butter. What I like about it is – you can make it sweeter for your taste when you eat it by adding some raw honey or maple syrup.

 

Give it a try. You could always add a banana to the mix too….maybe that will be next.

 

Oh, by the way, it is gluten-free, dairy-free.

Pumpkin Bread Great For Breakfast

 

 

 

 

 

 

  
 
 
 
 
 
 

Breakfast Pumpkin Bread

**Gluten-Free, Dairy-Free**

 

3/4 Cup Bob’s Red Mill Gluten-Free All Purpose Baking Flour

1/4 Cup Buckwheat Flour

1/2 Cup Sweet Sorghum Flour

1/4 Cup Ground Flax seed

1 Tablespoon Pumpkin Pie Spice

1 to 2 Teaspoons Cinnamon

1 Teaspoon Baking Soda

2 Teaspoons Baking Powder

1 Teaspoon Guar Gum

2 Cups (approx.) Pumpkin (mine was fresh)

1 Tablespoon Pure Vanilla

1/4 Cup Pure Maple Syrup

1/4 cup Dark Molasses

1 Tablespoon Lemon Juice

2 Cage-Free Large Eggs

 

 

Coconut oil and sorghum flour for greasing 2 loaf pans.

 

Extras

Maple Syrup to top

Pecans

Raisins

Dates

Cranberries

 

Preheat oven to 350 degrees.

 

Combine pumpkin, syrup, molasses, and syrup. Add lemon juice. Beat eggs and add to wet ingredients. Add extras. Set aside.

 

In a larger bowl, combine dry ingredients. Add wet ingredients and mix well.

 

Pour into loaf pans. Bake for about 50 minutes (or until toothpick comes out clean). Drizzle maple syrup on top during cooling.

 

Your house will smell wonderful!!!!

Workout Nov 4th

Workout Moves

I have a great group of followers who are starting their own workout cult! It’s not quite a cult, but they are wanting a challenging workout that makes them sweat, and they aren’t finding it where they are.

 

There will be 2 workouts published this week: One these rebels have done, and one they have not done.

 

Here is the workout which is similar to the one they did last Saturday – My workout crew and I did this one this week. It’s definitely a keeper!

 

Remember – you don’t have to complete the entire program to get an effective workout. Take it in pieces if you need to. Each move is modifiable.

 

I use my Gymboss Interval Timer which you can get here – but you don’t have to. You can use a watch timer or you can decide on a number of repetitions and just count.

 

There is no special equipment for this workout. You will need a towel to wipe the sweat off!

 

Warmup

30 x 30 x 8 ~ Squats and pushups.

30 seconds of squats, 30 seconds of pushups for 8 rounds.

 

High-Intensity Round

5 x 10 x 16

5 seconds on belly

10 seconds of mountain climbers

16 rounds

 

Strengthening session

Part 1

10 x 50 x 8

8 rounds of these 2 pairings:

Squat-hold (or wall sit) for 50 seconds, 10 seconds to switch.

Elephant kick for 50 seconds.

Stay on the same leg for the elephant kick through round 1, switch on round 2, and so on.

 

Part 2

10 x 50 x 8

8 rounds of these 2 pairings:

Step lunge twist, alternating legs, for 50 seconds. 10 seconds to switch.

1-leg windmill for 50 seconds.

Stay on the same leg for the windmill for round 1, switch on round 2, and so on.

 

Part 3

10 x 50 x 8

8 rounds of these 2 pairings:

Elbow plank for 50 seconds. 10 seconds to switch.

1-leg lying toe-touch for 50 seconds.

Stay on the same leg for the lying toe-touch for round 1, switch on round 2, and so on.

 

High-Intensity Round

30 x 30 x 8

30 seconds of lunge jump/mountain climber combo

30 seconds of “Get-Ups”

 

Lunge jump twice, mountain climber 3 times, back to lunge jump twice, mountain climber 3 times.

 

Use 1 hand to assist in the Get-Ups for round 1, switch on round 2, and so on.

 

Repeat Strengthening Parts 1, 2, 3 but only do 4 rounds of each rather than 8 rounds.

 

Abs of choice and stretch.

 

 

New Moves – New Recipe

New Moves – New Recipe

 

Happy Weekend!

 

I hope this little note finds you well. There have been a few new moves recently that I’m so excited to share with you.

 

  1. I have ventured out on my own career-wise. When I made my 2 lists to see if it was time, my “leave list” was much, much longer than my “stay list.” Sure, I was nervous to make this change…no safety net. But the moment I did it, I was enveloped in relief, and stress that I didn’t know I had simply melted away. My last day was Monday Halloween, and I’ve been booked solid since with more phone calls and emails from clients wanting to get in with me and doctors referring their patients to me.

 

  1. I am now a resident of the community where I worked. This makes me very happy on a personal level – having love in a fulfilling relationship is one of the most wonderful experiences I have ever known.

 

  1. Workout: Some torturous combination of moves occurred this week, which will give you some excellent workouts to last a couple of weeks.

 

  1. New Recipe: I posted a new recipe on the website. It is a version of a “chocolate no-bake” – without guilt! Zero guilt. Whole food ingredients. You can make these in the form of a cookie or a bar. To adjust the texture, you can use fewer grapes and more dates, which will also make it a little sweeter. Try them out, and let me know how they turned out for you.

 

A Little Bit About Letting Go

When we talk about imbalance in the body or disease, there are 2 things that need to happen: We need to get rid of something and we need to add something in.

 

The “get-rid-of” list consists of the 5 causes of illness:

  1. Toxin: Natural, environmental, man-made like drugs.
  2. Allergen: Food, mold, dust, animal.
  3. Infection: Bacteria, yeast, parasites.
  4. Poor diet, lifestyle.
  5. Stress.

 

The “add-in” is something you need to thrive:

  1. Real food.
  2. Vitamins, minerals, hormones.
  3. Sunlight, water, air
  4. Love.
  5. Community.
  6. Rhythm.
  7. Meaning and purpose.

 

If you’re feeling anything out of balance, take a look at these lists and determine if there is something within your control that you can get rid of and if there is something you can add in. Change can be a little scary, but if it is going to make your life better, what are you waiting for?

 

If you’d like me to help you with your lists, send me a note. I’d be more than happy to consult with you – mindy@thefitkitchen.net

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